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Assembly and operating instructions
Art. No. CST-EX90-PLUS
Elliptical cross trainer EX90 Plus
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Dear Customer,
Thank you for deciding for a high-quality training equipment of the brand cardiostrong,
the brand that makes athlete‘s hearts beat faster. cardiostrong oers a wide range
of home tness equipment like elliptical cross trainers, ergometers, treadmills and
rowing machines. cardiostrong equipment is the optimal equipment for all those who
want to train at home independent of goals and tness level. For further information
please visit www.sport-tiedje.com or www.cardiostrong.de.
SAFETY INSTRUCTIONS
Please read all of the instructions carefully before assembly and rst
use. These instructions are intended to ensure speedy assembly and
explain safe usage. Make sure that all people exercising with the
equipment (in particular children and persons with limited physical, sensory, mental or
motor capabilities) are informed about these instructions and its content in advance.
In case of doubt, a responsible person must supervise the use of the equipment.
This equipment has been manufactured according to the latest safety knowledge. As
far as possible, potential safety hazards which could cause injury have been eliminated.
Make sure to follow the instructions carefully and that all parts are securely in place. If
required, read through the instructions again to correct any mistakes.
Please pay close attention to the safety and maintenance instructions given here. The
contract partner cannot be held liable for damage to health, accidents or damage to
the equipment when it is not used in accordance with these instructions.
The equipment is suitable for home use as well as semi-professional use (e. g.,
hospitals, clubs, hotels, schools, etc.). It is not suitable for commercial or professional
use (e. g., commercial gyms).
Retain these instructions in a safe place for future reference, maintenance or when
ordering replacement parts.
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CONTENTS
1 GENERAL INFORMATION 6
1.1 Technical data 6
1.2 Personal safety 7
1.3 Electrical safety 8
1.4 Set-up place 8
2 ASSEMBLY INSTRUCTIONS, MAINTENANCE AND CARE 9
2.1 General instructions 9
2.2 Faults and Troubleshooting 10
2.3 Maintenance and service calendar 11
3 ASSEMBLY 11
3.1 Package contents 11
3.2 Assembly instructions 14
4 OPERATING INSTRUCTIONS 23
4.1 Console display 24
4.2 Button functions 25
4.3 Turning on and setting the equipment 26
4.4 Programs 26
4.4.1 Quick start and manual 26
4.4.2 PROG Pre-set programs 27
4.4.3 H.R.C. - Heart rate oriented programs 27
4.4.4 USER - User dened program 28
4.4.5 WATT - Watt controlled program 28
4.4.6 RECOVERY - Fitness test 28
5 TRAINING INSTRUCTIONS 29
5.1 Heart rate measuring 29
5.2 10 tips for eective elliptical cross training 32
5.3 Designing a workout 33
5.4 Stretching exercises for leg & chest muscles 35
5.5 Workout journal 37
6 WARRANTY INFORMATION 38
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7 DISPOSAL 40
8 ORDERING ACCESSORIES 41
9 ORDERING SPARE PARTS 42
9.1 Service hotline 42
9.2 Serial number and model name 42
9.3 Parts list 43
9.4 Exploded drawing 47
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1 GENERAL INFORMATION
1.1 Technical data
LCD display of
+ speed in km/h
+ training time in min
+ training distance in km
+ cadence (rotations per minute)
+ calories burnt in kcal
+ heart rate (when using the hand sensors or a chest strap)
+ Watt
+ resistance level
Resistance system: electronic magnetic brake system
Resistance level: 16
Watt: 10 - 350 Watt (adjustable in 5-Watt increments)
User memory: 4
Total number of training programs: 19
Manual programs: 1
Pre-set programs: 12
Watt-controlled programs: 1
Heart rate controlled programs: 4
User dened programs: 1
Balance mass: 12 kg
Stride length: 45 - 65 cm
Step width: 11 cm
Electronic step length adjustment:
45 cm (18“), 50 cm (20“), 55 cm (22“), 60 cm (24“), 65 cm (26“)
Weight and dimensions:
Article weight (gross, including packaging): 135.70 kg
Article weight (net, without packaging): 104.7 kg
Packaging dimensions (L x W x H): approximately 1410 mm x 1150 mm x 500 mm
Set-up dimensions (L x W x H): approximately 1450 mm x 875 mm x 1645 mm
Maximum user weight: 150 kg/330 lbs
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1.2 Personal safety
+ Before you start using the equipment, you should consult your physician that
this type of exercise is suitable for you from a health perspective. Particularly
aected are persons who: have a hereditary disposition to high blood pressure
or heart disease, are over the age of 45, smoke, have high cholesterol values, are
overweight and/or have not exercised regularly in the past year.
+ Please note that working out excessively can seriously damage your health. Please
also be aware that heart rate monitoring systems might be imprecise.
+ The equipment may only be used for its intended purpose; that means for whole
body workouts for adults.
+ Any other usage is prohibited and potentially dangerous. The contract partner
cannot be held liable for damage resulting from improper use.
+ The equipment is strictly for use by one person at a time.
+ Children should not be allowed unsupervised access to the equipment.
+ Before starting your training, make yourself familiar with all of the equipment‘s
functions and setting options. Have an expert explain the correct usage of the
product to you.
+ Make sure that nobody is in the range of motion of the equipment while exercising.
+ Keep your hands, feet and other body parts, hair, clothing, jewelry and other
objects well clear of moving parts.
+ During use, wear suitable sports clothing rather than loose or baggy clothing.
When selecting sports shoes, think about the suitability of the sole – preferably
this should be made of rubber or other non-slip materials. Shoes with heels,
leather soles, studs or spikes are not suitable. Never work out in bare feet.
+ It is also important to take note of the information given in the workout instructions
for creating a workout plan.
+ At the rst signs of weakness, nausea, dizziness, pain, diculty in breathing or
other abnormal symptoms, stop your workout immediately and, if necessary,
consult your physician.
+ Without prior agreement from your authorized contract partner, opening the
equipment is prohibited.
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1.3 Electrical safety
+ The equipment requires a 220 - 230V / 50 Hertz mains power supply.
+ The equipment should be connected directly to a grounded plug socket only by
means of the power cable supplied. The use of multi-socket adapters or similar
is not recommended. Extension leads must comply with local electrical safety
guidelines. Always fully unwind the power cable.
+ The outlet should be secured with a fuse with a minimum value of „16 amperes,
slow.
+ In order to reduce the risk of an electric shock, always unplug the equipment from
the mains socket immediately after your workout, before assembly or dismantling,
and before maintenance or cleaning. Do not pull on the cable.
+ When plugged in, do not leave the equipment unattended at any time. To avoid
use by anyone unfamiliar with the operating instructions, the power cable should
be removed when the equipment is not in use.
+ Keep the power cable away from heat, oil and sharp edges. Do not route the power
cable underneath the equipment or under a carpet or rug, and do not place any
objects on top of it.
+ Make no modications to either the power cable or the mains plug.
+ If the power cable or the plug are damaged or defective, contact your authorized
contract partner. Do not use the equipment in the meantime.
+ Do not keep electrical devices (e. g., mobile phones) in close proximity to the
console or the control electronics, otherwise display values (e. g., pulse measuring)
could be inaccurate.
1.4 Set-up place
+ The equipment should only be used indoors, in a suciently heated and dry area
(ambient temperature between 10°C and 35°C). The equipment should not be
used outdoors or in rooms with high humidity (over 70%) like swimming pools. The
equipment should only be stored in surroundings with an ambient temperature
between 5°C and 45°C.
+ The training room should be well ventilated during training and not be exposed to
any draughts.
+ Choose a location in which to place the equipment such that there is enough free
space/clearance to the front, the rear and to the sides of the equipment (at least
1.50 m). Furthermore, the equipment should not be set up in main entrances or on
escape routes.
+ Always keep the power cable away from hot surfaces and grounds and make sure
that the cable is not stuck somewhere or becomes a „trip hazard“.
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+ No objects of any type should be inserted into the openings of the equipment.
+ The equipment should be placed on a level and solid surface, any unevenness in
the oor should be leveled out.
+ A oor protective mat / equipment underlay can help to protect high-quality oor
coverings (parquet, laminate, cork, carpets) from dents and sweat and can help to
level out slight unevenness.
2 ASSEMBLY INSTRUCTIONS, MAINTENANCE AND CARE
2.1 General instructions
+ Please check if all parts and tools belonging to the equipment are included in the
delivery and if there is any transport damage. If there are any complaints, please
contact your contract partner directly.
+ Some of the nuts and bolts to be used in assembly are already pre-mounted in
order to make set-up as easy as possible.
+ The equipment must be assembled by adults. In case of doubt, ask for assistance
from another person with technical skills.
+ Keep children away from the equipment during assembly, because small parts are
included in the delivery and may be swallowed.
+ Make sure that you have enough space (at least 1.50 m) in every direction during
assembly.
+ Do not leave any tools and packaging materials like plastic sheeting laying around
to avoid danger of suocation for children.
+ Assemble the equipment on an underlay mat or on the cardboard packaging in
order to avoid damage to the equipment and to the oor (scratches).
+ Before starting assembly, all individual parts should be placed on the oor next to
each other.
+ Read the assembly instructions carefully and assemble the equipment according
to the illustrations. Proceed carefully and cautiously.
+ First loosen all parts and check for their correct tting. Then tighten the screws
using a tool.
+ Modications to the design or improper repairs may pose a hazard to the user and
should not be carried out. The product warranty may be void as a result.
+ Only authorized service technicians are permitted to carry out all servicing and/or
repairs – it excludes maintenance and care.
+ Damaged or worn components may impair your safety and the lifespan of
the equipment. You should therefore immediately replace damaged or worn
components. Please contact your contract partner in such a case. The equipment
should no longer be used until it has been repaired. When needed, only use
original cardiostrong spare parts.
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+ Check the tightness of all screw connections once a month.
+ In order to be able to guarantee the constructively dened safety level of this
equipment, we recommend having the equipment regularly maintained (at least
once a year) by specialists (service technicians of your contract partner).
+ The equipment may be cleaned of dust, dirt and sweat using a damp cloth. The
use of solvents should be strictly avoided. Also, make sure that no liquids (e. g.
sweat) get into the openings of the equipment (e. g. console).
2.2 Faults and Troubleshooting
The equipment runs through regular quality controls during production. Nevertheless,
errors or malfunctions on the equipment may occur. Individual parts are often the
cause of faults and replacement is usually sucient. Please use the following overview
to see the six most common errors and how to repair them. If the equipment still does
not work properly, please contact your contract partner.
Problem Cause Solution
Drive discs wobble
or make noises
Drive pulley is loose Tighten nuts
Display does not
work
No plug connection,
power supply not
plugged in
Check all plug connections
and see if the power supply is
plugged in
Footplates are
creaking
Footplates are loose Tighten up the footplate screws
Creaking noises Screws are loose Check screws are properly
tightened
Guide rails are
squeaking
Guide rails or rollers are
dirty or the guide rails are
dry
Clean the guide rails, then
lubricate with a non greasy
silicone
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2.3 Maintenance and service calendar
The following routine work must be done in the specied time intervals:
Part Weekly Monthly 2x annually Annually
Display console C I
Lubricate the moving parts
I
Plastic cover
C I
Screws and cable connections
I
Legends: C = cleaning; I = inspect
3 ASSEMBLY
3.1 Package contents
The package contains the parts represented in the illustration, including a power
cable with mains plug. If one of the illustrated parts is missing, please contact your
contract partner.
Problem Cause Solution
No pulse reading • Sources of interference in
the room
• Using a chest strap:
- Unsuitable chest strap
- Chest strap is incorrectly
positioned
- Batteries are
discharged
• Eliminate sources of
interference (e. g. mobile
phone, loudspeaker, etc.)
• Use a suitable chest
strap (see recommended
accessories)
• Reposition the chest
strap and/or moisten the
electrodes
• Change the batteries
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Main frame
Console mast
Bottle holder
E2 Handles (R)
C2 Side bars (R)
Side bar cover set
Side bar cover set
B2 Pedal bar (R)
Console
F1 Main mast
F2 Holder
B1 Pedal bar (L)
E1 Handles (L)
C1 Side bars (L)
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Screws M5
Screws M12x109 Screws M8x16Nuts M12
Screws M8x20
Screws M8x55
Screws M12x73 Washers M12
Washers M8
Screws M4x6Screws M4x16
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3.2 Assembly instructions
Before starting assembly, look carefully through the individual assembly steps shown
and assemble the equipment in the order indicated.
Caution while unpacking:
Place box at on the ground, remove cover. Unpack handles, side supporting bars,
pedal bars and operating instructions. Remove the upper foam parts (1) and (2) and
take out the console, console supporting tube, console mast, pedal supporting bars
and hardware bag. First leave the main frame (A) and lower foam parts (3) and (4) in
the box.
Note: For safety reasons, the pedal bars are just to be released with the respective
control knob once you are asked to do so at the end of the instructions.
Foam (1)
Foam (2)
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Step 1: Assembly of the main mast
(F1)
(1) Loosen two screws (F5) from the main
frame (A) and two screws from the main
mast (F1).
(2) Connect the main mast (F1) with
the main frame (A) with the previously
loosened four screws (J1).
Note: Before you continue with step 2
of the assembly, make sure that the four
screws (J1) are tightened.
Tool: 6mm Allen key
Step 2: Assembly of the side bar cover sets (L+R)
(1) Mount the right side bar cover (R1) with a screw (J2) on to the cover (R1).
(2) Follow steps 2-1 to 2-4 in order to tighten the side bar cover sets.
2-1. Connect the covers (R1 & R2) on the right connection bar (C2).
2-2. Connect the cover (R3) to the bar (C2).
2-3. Connect the cover (R4) to the bar (C2).
2-4. Secure the covers with the screw (J3) rst and then with two screws (J2) as illustrated.
(3) Repeat the same steps as described before in order to assemble the left side bar cover set.
USE THE TOOL: 4mm (Phillips screwdriver)
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Step 3: Assembly of the right side bar (C2)
(1) Mount the right side bar (C2) on the main frame (A) with a screw (J8) on top (gure
A) and two screws (J5) including washers (J5) with the bracket (F2) on the bottom
(gure B).
Note: Do not tighten the screws (J6 and J4) completely yet.
(2) Raise the main frame (A) with two people and remove the foam (see gure on the
right).
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Step 4: Assembly of the left side bar (C1) and covers
1) Connect the left side bar (C1) on
the main frame (A) with a screw
(J6) on top and two screws (J2)
and the bracket (F2) on the bottom
(see step 2).
(2) Now you can tighten all of the
screws from the previous steps (J6,
J4).
Step 5: Assembly of the pedal bars
(1) Connect the right pedal bar (B2)
on the top with the main frame (A)
and mount it with the nuts (J9),
washers (J8) and screws (J3) as in
gure C.
(2) Mount the pedal bar on the
bottom of the main frame with a
bolt (J5), a washer (J8) and a nut
(J9) as in gure D.
(3) Tighten the bolts (J5) and the
nuts (J9); see gure E.
(4) Repeat the process for the left
pedal bar (B1).
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Step 6: Assembly of the handles
(1) Loosen the six pre-mounted
screws (J12 and J11) from the left
handle (E1).
(2) Connect the left handle (E1) with
the main frame (A) by tightening all
screws (J12 and J11) with two 6mm
Allen keys; see gure F.
(3) Repeat the process for the right
handle (E2).
Step 7: Assembly of the console mast and the bottle holder
(1) Connect the cable (D1 and D2) from
the console mast (D) with the cables (A1
and A2) from the main frame (A).
(2) Mount the console mast (D) on the
main frame (A) with two screws (J3) and
two pre-mounted screws (J13); see gure
G.
(3) Mount the bottle holder (H) on the
main frame (A) with two screws (J14).
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Step 8: Assembly of the console and setting the supporting feet
(1) Loosen the four pre-mounted
screws (G1) from the console (G).
(2) Connect the console cables (D1,
D2, D14 & D16) and the heart rate
cable (D4) from the console mast
with the console.
Note: Make sure that the cables
are properly connected with each
other. Slide the excess cable into
the casing and the console mast (D).
(3) Mount the console (G) on the
console mast (D) with the four
screws (G1).
(4) Use the adjusting screws under
the side parts in order to level out
any unevenness in the oor.
Step 9: Locking the pedal bars (B1 and B2)
The pedal bars should always
be locked if the equipment is
not being used.
To do this, turn the knob (A3) to
the “LOCK” position in order to
lock the pedal bars (B1 and B2)
and avoid possible injuries.
Note: Never lock the pedal bars if
the equipment is still moving, but
rather only when the equipment
has come to a complete standstill.
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Step 10: Transport
While transporting the equipment, make sure that the pedal bars are locked.
Then lift the equipment on the side bars until the transport wheels touch the
ground. Now you can move the equipment to your desired place. Carefully lower the
equipment again when you are done.
Step 11: Connecting the power cable
(1) Connect the cable
to the plug on the main
frame, before you plug
the other end in to the
socket.
**The overload switch
protects from short
circuits. The button jumps
out in case of overload.
Turn the power switch
o and then on again to
restart the equipment
Transport wheels
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Step 12: Function buttons to adjust the stride length:
1) There is a button on the left and right small handles of the console mast.
The left button has the following function: The ne, innitely variable reduction of the
current stride length. The right button has the following function: The ne, innitely
variable increase of the current stride length.
2) If the stride length is reduced, the DOWN signal on the function button will light
up in green.
If the stride length is increased, the UP signal on the function button will light up in
red.
The button for adjustments will not react as long as the stride length is being
changed through the button and the LED light is blinking. The button only works
if the LED light is illuminated. If there are disruptions while training, simply press
any stride length adjustment button and the training can be continued.
Step 13: Setting the stride length via the incline motor
Corresponding to personal requirements, the stride length, as shown on the LED
display, can be set or changed to 18”, 20”, 22”, 24” or 26”. There are ve quick selection
buttons to set the stride length. Press one of the 18” - 26” buttons to set the desired
stride length. You can change the stride length at any time during training. The
selected stride length is displayed through the blue LED light.
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There are dierent reasons for a user wanting to change the stride length. First because
of the height. A user who is smaller than 1.65m could feel more comfortable with a
stride length of 18” (approx. 46 cm) to 22” (approx. 56 cm), while a user who is taller than
1.65 cm could feel more comfortable with a stride length of 22”(approx. 56 cm) to 26”
(approx. 66 cm), because they can compensate for their stride length. Furthermore, a
user must adjust the stride length with higher speeds in order to compensate for their
normal stride length while jogging/running. Another reason why a user may want
to change the stride length during training is so that dierent muscle groups can be
worked; a short stride length is demanding for dierent muscles in the legs and body
than a long stride length. A stride length of 18” (approx. 46 cm) can be compared with
a shorter kick motion and a stride length of 26” (approx. 66 cm) with a lunge without
high stress, which would cause the same movement on a at surface.
During training, adjusting the resistance or doing squats while holding on to the
handle bars helps to isolate these muscles.
Note: There is no right or wrong stride length for every usage. Select the stride length
where you feel the most comfortable.
Note: Always contact a personal coach on-site for extensive training details.
Note: If the stride length motor is activated, you will hear how the motor unlocks and
gets set. As soon as the motor has reached the desired stride length, you will hear a
click and the motor will lock into the corresponding position.
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4 OPERATING INSTRUCTIONS
4.1 Console display
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Time 0:00 - 99:00 minutes
Speed 0.0 - 99.9 km/h
RPM (cadence; rotations per minute) 0 - 999 RPM
Distance 0.0 - 99.9 km
Calories 0 - 990 Cal
Gender Male (m) / Female (w)
Pulse (heart rate; heartbeats per
minute)
30 - 230 BPM
Heart rate symbol On/o - blinking
Programs P1 - P12
User data U1 - U4
Watt/load (output/resistance) 0 - 999 Watt; Watt control: 10 - 350 Watt
Level 1 - 16
H.R.C. (heart rate control)
55 / 75 / 90% of the max. heart rate;
manual target rate (TAG)
Age 1 - 99 years
Height 100 - 250 cm
Weight 20 - 150 kg (44 – 330 lbs)
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4.2 Button functions
MODE Conrmation of all setting values.
RESET
Resetting all setting values.
Press and hold for two seconds so that the motor
returns to the turn-on mode.
START/STOP
Start or stop the training.
Once the count-down has reached 0:00, the console
will stop automatically and beep for eight seconds.
The duration after this changes automatically to the
previously set time.
If the user ends the training, the console will display all
setting values and will show a heart rate diagram.
UP Increase the values.
DOWN Decrease the values.
RECOVERY
In the stop or start mode; if the button is pressed, the
measurement of the recovery pulse starts.
P1 - P12 Quick buttons for program proles 1 - 12
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4.3 Turning on and setting the equipment
1. Connect the power cable and the console will turn on with a long beep and all
segments from the LCD display will light up for two seconds. (image A).
2. On the console the main menu (image B) appears.
Image A Image B
3. In the main menu, the rst training program MANUAL lights up; the user can press
UP and DOWN to select a program.
4.4 Programs
4.4.1 Quick start and manual:
Before training in the manual mode, the user can set the TIME, DISTANCE, CALORIES
and PULSE target values. After turning on the equipment, the user can press START/
STOP to train directly in the manual mode without any settings.
The level can be changed during training by pressing UP or DOWN.
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4.4.2 PROG - Pre-set programs:
In the stop mode, the user can press the P1-P12 buttons to get to the selected program
quickly. Before training in the program mode, the user can set a target time (TIME).
Press UP or DOWN in order to select a program prole and press ENTER/MODE to
conrm.
The level can be changed during training by pressing UP or DOWN.
P01 P07
P02 P08
P03 P09
P04 P10
P05 P11
P06 P12
4.4.3 H.R.C. - Heart rate controlled programs
Before heart rate controlled training, the user can select 55%, 75% or 90% of the
target heart rate.
The computer automatically calculates the user’s age and the target heart rate.
The user can set the training duration and press START/STOP in order to begin the
training.
Proles from pre-set training programs:
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4.4.4 USER - User dened program
The user can press UP, DOWN and then MODE to create their own prole. (from row 1
to row 2) Press and hold the MODE button for two seconds to end the prole setting.
4.4.5 WATT - Watt controlled program
The default Watt value is 120W; in order to change this value, the user can press UP/
DOWN.
When beginning training, the console adjusts the resistance level corresponding to
the training status of the user and their actual Watt value.
4.4.6 RECOVERY - Fitness test
Press and hold the RECOVERY button after you have trained for some time.
All display functions are ended except for the TIME function; this starts a countdown
of 00:60 to 0:00.
Then your pulse/heart rate recovery status will appear on the display from F1, F2 to F6.
F1 is the best status, F6 is the worst. The user can continue to train in order to improve
the pulse/heart rate recovery status.
Press RECOVERY button again in order to return to the main menu.
Result Fitness level
F1 Very good
F2 Good
F3 Average
F4 Sucient
F5 Poor
F6 Very poor
General note:
If the user stops pedaling for more than four minutes, the console will change into the
energy saving mode.
All settings and training data will be saved until the next training is started.
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5 WORKOUT INSTRUCTIONS
5.1 Heart-rate measuring
Pulse measuring via hand sensors
The hand sensors integrated in the handles allow you to determine your heart rate.
You can measure your heart rate by lightly grasping the sensors with both hands at the
same time. Blood pressure changes occur due to the heartbeat. The sensors measure
the changes to the electric skin resistance caused by it. These values are then used to
create an average and are displayed on the screen of the console as a heart rate.
Note:
For some people, the skin resistance change caused by the heart rate is so minimal
that the measurements do not allow for usable values. Strong callus or sweat on the
hands may also impair a correct measurement. In such cases, the heart rate will not be
shown at all or only incorrectly.
If the measurement is incorrect or not taken at all, please check if it happens to only
one person or to several people. If the pulse display only does not work in a single
case, the equipment is not defective. In this case, we recommend using a chest strap
to achieve a permanently correct heart rate display.
CAUTION: Your training equipment is not a medical device. Dierent factors
may inuence the accuracy of the heart rate display. The heart rate display only
serves as a training aid.
Telemetric heart rate measuring
This elliptical cross trainer is already equipped with a heart rate receiver as standard.
Using a chest strap makes it possible for you to have a wireless heart rate measuring.
This optimal and ECG-precise type of measuring reads the heart rate directly from the
skin through a transmitting chest strap. The chest strap then sends the impulse to the
receiver integrated in the console.
Positioning the chest strap and moistening the electrodes:
Place the belt directly below the chest, while the transmitter should be placed on the
middle of the chest. The chest strap should sit comfortably, but not too loose. If the
belt is too loose, the contact to the electrodes may be disrupted or the belt may slip
while exercising. The transmitter turns on automatically once it is put on. In order to
allow for a precise measuring, you should moisten the rubber electrodes. This is best
done with a special chest strap contact gel, which is also used for ultrasound scans.
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Note:
If you have not been active in doing sports for a longer period of time, you should
rst go to your physician in order to discuss your training with them. You should also
contact your physician in advance in the event of heart problems, high/low blood
pressure and obesity.
Training with heart rate orientation
Heart rate orientation guarantees an extremely eective and healthy training. Through
your age and the following table, you can quickly and easily read and determine the
optimal pulse for your training. An acoustic alarm will sound if your heart rate exceeds
the set target heart rate. Which target heart rate is important for which training goal
can be found out in the following.
Fat burning (weight management): The main goal here is to burn deposits of fat. In
order to achieve this training goal, a low training intensity (approximately 55% of the
maximum heart rate) and a longer training period are required.
Cardiovascular training (cardio training): The primary goal is to increase stamina
and tness through an improved provision of oxygen through the cardiovascular
system. In order to achieve this training goal, medium intensity (approximately 75%
of the maximum heart rate) with a medium training period is required.
Anaerobic (maximum) load training: The main goal of maximum load training is to
improve recovery after short, intense loads in order to be able to quickly return to the
aerobic zone. In order to achieve this training goal, a high intensity (approximately
90% of the maximum heart rate) with short, intense load is required, which is followed
by a recovery phase in order to prevent muscle fatigue.
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EX90 PLUS
Example:
For a 45-year-old man or woman, the maximum heart rate is 175 (220 - 45 = 175).
The fat burning target zone (55%) is at approximately 96 beats/min.
= (220 - age) x 0.55.
The cardio target zone (75%) is at approximately 131 beats/min.
= (220 - age) x 0.75.
The maximum heart rate for an anaerobic load training (90%) is at approximately
157 beats/min. = (220 - age) x 0.9.
20
80
100
120
140
160
180
200
220
65 7060555045403525 30
200
195
190
185
180
175
170
180
150
110
146
107
175
171
166
162
157
153
148
143
139
135
131
128
124
105
102
99
96
94
91
88
85
83
113
116
120
144
139
136
150
155
160
165
Heart rate diagram for training intensity
Maximum pulse (220-age)
90% of maximum pulse - anaerobic (maximum) intensity training
75% of maximum pulse - cardiovascular training (cardio training)
55% of maximum pulse - fat burning (weight control)
Heartbeats
Age
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EX90 PLUS
5.2 10 tips for eective elliptical cross training
1. Set goals
What would you like to achieve with your training? Weight regulation, improved
stamina, prevent risk of disease, more mobility, cardiovascular training, etc. In order
to achieve your long-term training goal, set individual partial goals, e. g., weekly or
monthly goals.
2. Concentration on training
Try to only dedicate yourself to your training unit and do not be distracted.
3. Position yourself correctly while exercising
As you step, your upper body should be shifted slightly forward and your back held
straight. Avoid side-to-side motion in the hips and back.
4. Correct breathing / appropriate resistance level
Do not overexert yourself physically and mentally by starting with resistance levels
that are too high. Start slowly and increase the resistance steadily. Aim for regular and
calm breathing.
5. Keep yourself properly hydrated
Drink, drink, drink! Have a drinking bottle close by during your workout.
6. Sucient recovery periods
Allow your body and your muscles enough time to recover after your workout. Only a
relaxed muscle will be fully operational again.
7. Choose a diversied program
Switch your focus between dierent muscle groups and dierent levels of intensity
during your workout.
8. Creating the right workout
Every training session should have a warm-up phase, a cool-down phase and a
targeted stretching. It increases physical and mental performance and prevents
injuries and sore muscles.
9. Workout journal
Keep a record of your training sessions. Note the date, resting pulse, active pulse,
recovery pulse, resistance level, time, distance, calories burnt and tness level.
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EX90 PLUS
10. Reward yourself
Do something good for you and your body after training or after achieving a partial
goal. Go to the sauna or a swimming pool. Mix a protein shake or enjoy a delicious
salad.
5.3 Designing a workout
We recommend two or three workouts per week. Warm up for about ve minutes
before starting each workout. Finish the workout with a cool-down and targeted
stretching.
Warm-up approx. ve minutes Dynamic movement of large muscle groups at
a low intensity. Core body temperature increases
and the metabolic process is speeded up.
WEEK 1 + 2
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
Wed 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
Fri 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
In the rst week, increase the speed in
between for two-minutes. Maintain heart
rate.
In the second week, increase the speed
for brief periods.
WEEK 3 + 4
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 25 min. Slow speed, no
resistance
35 min. Vary speed, keep resistance
low
Wed 25 min. Slow speed, no
resistance
35 min. Vary speed, keep resistance
low
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EX90 PLUS
Fri 25 min. Slow speed, no resistance 35 min. Vary speed, keep
resistance low
In the third week, increase the resistance
slightly.
In the fourth week, combine forwards
and backwards movements.
WEEK 5 + 6
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 30 min. Moderate speed, keep
resistance low
40 min. Vary speed, keep
resistance low
Wed 30 min. Moderate speed, keep
resistance low
40 min. Vary speed, keep
resistance low
Fri 30 min. Moderate speed, keep
resistance low
40 min. Vary speed, keep
resistance low
In the fth week, increase the resistance
slightly at moderate speed.
In the sixth week, alternate between
forwards and backwards movements.
WEEK 7 + 8
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
Wed 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
Fri 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
In the seventh week, include short sprints. In the eighth week, alternate between
forwards and backwards movements.
Cool-down approximately ve minutes Finish your training at low resistance and at
slow speed. Allow your body to gently slow
back down.
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EX90 PLUS
5.4 Stretching exercises for leg & chest muscles
1. Exercise: Stretching of front thigh / leg extension (quadriceps)
• Stable position, grab arches of feet
• Pull heel towards buttocks, knee points downwards
(no abduction)
Straight upper body, avoid tilting the pelvic forward
(hollow back) by tensing the abdominal muscles
• Change legs
2. Exercise: Stretching the back thigh / leg curl (hamstring)
• Pull thigh towards upper body with both
hands
• Stretch through increased stretching in the
knee joint
The lower leg maintains contact with the
oor, keep hips bent
• Change legs
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EX90 PLUS
3. Exercise: Stretching the calf muscles (gastrocnemius)
• Place feet parallel to each other pointing forward,
the heels touch the oor
• Support yourself on a chair coming from a lunge
• Move your body weight to the front leg, press
your heel from the rear leg towards the oor
and hold the contact
• Slowly stretch your knee of the rear leg until you
feel the stretch in your calves
• Change legs
4. Exercise: Stretching the chest muscles (pectoralis major)
• Stand parallel to a wall
• Place your forearm at 90° to the wall with the
elbow just above shoulder height
Turn your head and upper body gradually to the
opposite sides until you feel a stretch in the front
chest, of the shoulder being leaned on
• Pay attention to tension in your abdominal and
gluteal muscles
Your weight is on your front leg
• Change legs
All recommendations of these instructions apply solely to healthy persons and
are not suitable for those with heart or cardiovascular problems. All of the tips
are intended only as a guide to help you create a workout. Your physician can
oer appropriate advice for particular, personal requirements.
We hope you enjoy your workout and have a lot of success!
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EX90 PLUS
5.5 Workout journal
Date
Training weight
Time (min.)
Calories burnt Body weight
Distance
Ø Pulse
Resistance level
I feel ...
(Copy template)
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EX90 PLUS
6 WARRANTY INFORMATION
cardiostrong‘s tness equipment is subject to strict quality controls. However, if a
tness equipment purchased from us does not work perfectly, we take it very seriously
and ask you to contact our customer service as indicated. We are happy to help you by
phone via our service hotline.
Error descriptions
Your tness equipment is developed for long-term, high-quality training. However,
should a problem arise, please rst read the operating instructions. For further
assistance, please contact your contract partner or call our service hotline. To ensure
your problem is solved as quickly as possible, please describe the defect as exactly as
possible.
In addition to the statutory warranty, we provide a warranty for every tness
equipment purchased from us according to the following provisions.
Your statutory rights are not aected.
Warrantee
The warrantee is the rst/original buyer and/or any person who received a newly
purchased product as a gift from the original buyer.
Warranty periods
The following warranty periods begin on delivery of the tness equipment.
Model Use Full warranty Frame
EX90-PLUS
Home use 24 months 30 years
Semi-professional 12 months
Repair costs
According to our choice, there will either be a repair, a replacement of individual
damaged parts or a complete replacement. Spare parts, that have to be mounted
while assembling the equipment, have to be replaced by the warrantee personally
and are not a part of repair. After the expiration of the warranty period for repair costs,
a pure parts warranty applies, which does not include the repair, installation and
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EX90 PLUS
The terms of use are dened as follows:
• Home use: solely for private use in private households up to 3 hours per day
• Semi-professional use: up to 6 hours per day (e. g. rehabilitation centers, hotels,
clubs, company gyms)
• Professional use: more than 6 hours per day (e. g. commercial gyms)
Warranty service
Within the warranty period, equipment which develops faults as a result of material
or manufacturing defects, will be repaired or replaced at our discretion. Ownership
of equipment or parts of equipment which have been replaced is transferred to us.
The warranty period is not extended nor does a new warranty period begin following
repair or replacement under the warranty.
Warranty conditions
For the warranty to be valid, the following steps must be taken:
Please contact our customer service by email or phone. If the product under warranty
has to be sent in for repair, the seller bears costs. After expiry of the warranty, the buyer
bears the costs of transport and insurance. If the fault is covered by our warranty, you
will receive a new or repaired equipment in return.
Warranty claims are invalid in case of damage resulting from:
• misuse or improper handling
• environmental inuences (moisture, heat, electrical surge, dust, etc.)
• failure to follow the current safety measures for the equipment
• failure to follow the operating instructions
• use of force (e. g. hitting, kicking, falling)
• interventions which were not carried out by one of our authorized service centers
• unauthorized repair attempts
Proof of purchase and serial number
Please make sure that you are able to provide the appropriate receipt when claiming
on your warranty. So that we can clearly identify the model of your equipment, and
for the purposes of our quality control, you will need to give the serial number of
your equipment, when contacting the service team. Where possible please have your
serial number and your customer number ready when you call our service hotline. It
will help us to deal with your request swiftly.
If you cannot nd the serial number on your tness equipment, our service team is at
your disposal to oer further information.
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EX90 PLUS
Service outside of the warranty period
We are also happy to issue an individual cost estimate if there is a problem with your
tness equipment after the warranty has expired, or in cases which do not fall under
the terms of the warranty, e. g. normal wear and tear. Please contact our customer
service team to nd a quick and cost-eective solution to your problem. In such a case
you will be responsible for the delivery costs.
Communication
Many problems can be solved just by speaking to us as your contract partner. We
know how important it is to you as a user of the tness equipment to have problems
solved quickly and simply, so you can enjoy working out with minimal interruption.
For that reason, we also want to resolve your queries quickly and in a straightforward
manner. Thus, please always keep your customer number and the serial number of
the faulty equipment handy.
7 DISPOSAL
At the end of its operational life, this equipment cannot be disposed
of in normal household waste. Instead, it must be disposed of via an
electricals recycling centre. Further information can be obtained from
your local authoritys recycling service.
The materials can be recycled as per their symbols. Through the reuse, recycling
of materials or other forms of recovery of old equipment, you make an important
contribution to the protection of the environment.
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EX90 PLUS
8 ORDERING ACCESSORIES
Sport-Tiedje oor mat, size XL
Art. no. ST-FM-XL
Sport-Tiedje comfort chest strap
premium
Art. no. ST1050
Sport-Tiedje silicone spray
Art. No. ST-1003
Chest-strap contact gel 250ml
Art. no. BK-250
Fitness equipment care kit
Art. no. HF-500
41

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